A note from Dr. Jen:

I’m a mom of two, founder of two companies, and someone who genuinely loves a full life. As I approached my late 30s, I started noticing changes in my body and brain that needed more support than they did in my 20s.

I started focusing on being stronger mentally and physically. More muscle. More protein. Better recovery. Better sleep. More intentional support for my stress, focus, and energy.

This is my daily [elevated] wellness routine.

My morning is how I build the capacity for my day and it starts at 4:40 am.

I start with lemon water and plant-based bioactive peptides, then get my strong espresso while packing the kid’s lunches. I’ll have my audio bible, podcast, or book playing during this time and journal out.

Next up, a run and strength training while visualizing for the day.

THIS is how I show up fully. By showing up fully for myself, first thing.

Stronger for the Life I’m Living

One of my biggest shifts in my late 30s: I started asking, “How do I get stronger?”

I’m focused on building muscle, fueling well, and showing my boys what healthy habits can look like. For me, that means consistent strength training, resting, and easy family-friendly and nutrient dense food. No separate meals or hours in the kitchen.

My current protein staples: shredded chicken, eggs, Greek yogurt, cottage cheese, tuna, lean ground meat, protein pancakes and bars, smoothies, and quick snacks like cheese sticks.

Supporting My Nervous System

For a long time, I was really good at managing stress. I could push through, perform, solve problems, and keep moving.

But I’ve learned there is a difference between functioning well and actually supporting the body that’s doing all of that.

As my life has grown with two kids, two companies, a team, and a lot of people depending on me, I’ve become much more intentional about recovery. Not because my life is going to slow down, but because I need a body and brain that can sustain the things I care most about.

For me, supporting my nervous system looks like:

  • Protecting my sleep and honoring a consistent bedtime

  • Getting outside and exposing my eyes to natural morning light

  • Walking without a podcast or phone and allowing my brain to be quiet

  • Taking moments throughout the day to pause, pray, and breathe

  • Keeping Friday admin days with more margin for deep thinking, planning, and creativity

  • Creating boundaries around work so I can be fully present with my family

  • Prioritizing movement, not just for my body, but for my mood and regulation

  • Being mindful of my inputs: the conversations, media, and information I consume

I’ve also become intentional about supporting my body at a cellular level. My natural bioactive peptide routine has become one of the simple ways I support the nervous system and body carrying my very full life.

What I’m currently loving

I’m a forever student at heart. I love finding books, tools, and absolutely staples that make me think better, lead better, and enjoy life FULLER.

Some current favorites in this season:

  • My morning journal and a good pen

  • My favorite books on leadership, faith, motherhood, and personal growth (list coming soon!)

  • A great coffee mug (small mugs for strong espresso… a staple from Italy!)

  • My large hydro flask that goes everywhere with me

  • My natural bioactive peptide routine (this has been the #1 biggest game changer for my health and nervous system)

  • My workout essentials: supportive shoes, weights, and comfortable athleisure

  • Kitchen staples that make healthy eating easier: my crockpot, blender, and easy meal-prep favorites

  • My favorite protein recipes, pancake bars, and quick family breakfasts (recipes on my instagram!)

The older I get, the more I appreciate simple things that help me create a life that feels healthy, meaningful, and sustainable.

A Deeper Look at My Peptide Routine

I was a 9/10 skeptic when I first heard the word peptides.I had no interest in another health trend. But I also know enough about the human body to stay curious.

So I started learning.

I went back to my grad school anatomy and physiology days and started understanding what bioactive peptides actually are. Tiny protein fragments naturally found in our bodies and foods that act as messengers and support normal processes happening every single day.

Now, they’re one of the MOST important parts of my routine because they support the brain and body on such a deep, cellular level.

Learn about my peptide routine